Skill Based Warm-up:

Empty barbell or PVC pipe only. Suggested nasal breathing.

Every 4min x 12min (3sets)

250/200m Row

10 Overhead Squats

10 Back Rack Lunges

Conditioning:

1000/800m Row

750m Run

50 Single Arm Overhead Walking Lunges (25R/25L)

25 V-ups  

Rx 35/25

Rx+ 50/35